Magnesium is among the most essential nutrients in our body. From regulating muscle contractions and blood pressure to synthesising Deoxyribonucleic acid (DNA), Ribonucleic acid (RNA), and proteins, it helps facilitate several bodily functions, according to a study published in the journal Nutrients.
It is also needed for normal blood sugar levels, strong bones, and healthy nerve function, said Dr Edwina Raj, Head of Services, Clinic Nutrition & Dietetics, Aster CMI Hospital, in an interaction with the OnlyMyHealth team. Research suggests sufficient levels of the nutrient can aid various brain functions by regulating the activities of several neurotransmitters, which are chemical messengers that help brain cells communicate with each other and with the rest of the body. On the contrary, if you have low levels of magnesium in your body, it can cause various neurological issues.
Also Read: Your Hair Loss May Be Due To Magnesium Deficiency: Here’s How To Handle It
Tingling And Numbness
Pins and needles, also known as paresthesia, are characterised by tingling, burning, and pricking sensations in the extremities, including the legs, feet, and arms, commonly associated with severe magnesium deficiency, also known as hypomagnesemia, according to Dr Raj. Since magnesium plays an important role in regulating nerve and muscle functions, insufficient levels of the mineral can cause discomforting sensations in the body, accompanied by muscle cramps and abnormal heart rhythms, according to the National Institutes of Health's Office of Dietary Supplements (NIH).
Headaches
Headaches can also indicate low levels of magnesium in the body. Several studies have suggested a strong relationship between magnesium deficiency and mild and moderate tension-type headaches and migraines, according to a 2020 study published in the journal Nutrients. Research has also found magnesium oxide to be as effective as valproate sodium in reducing the number of migraine attacks and headache days in a month.
Additionally, supplementation with magnesium has been found to prevent menstrual-related headaches, according to a study published in Headache: The Journal of Head and Face Pain.
Mood Changes, Anxiety, And Depression
Mood swings, anxiety, and depression are common mental health concerns that can impact overall well-being. Since magnesium helps regulate the neurotransmitters, or chemical messengers, of the brain, it also has the potential to manage your stress response system and cortisol levels. Research has also found that magnesium supplements may reduce the symptoms of anxiety, which include restlessness, nervousness, trouble concentrating, sweating, heart palpitations, and digestive issues.
Also Read: 6 Signs Your Body is Low on Magnesium And Foods To Tackle The Deficiency
Risk Of Seizure
According to a study published in the Journal of Neurology, magnesium deficiency can significantly increase nerve cell activity, potentially leading to epileptic seizures. A seizure refers to an uncontrolled burst of electrical activity in the brain, which can cause changes in behaviour, movements, feelings, and levels of consciousness, as per the Mayo Clinic.
Foods To Prevent Magnesium Deficiency
The Recommended Dietary Allowance (RDA) for adults aged between 19 and 51 years and older is 400–420 mg daily for men and 310–320 mg for women, according to the Harvard T.H. Chan School of Public Health. However, pregnant and lactating women may require about 350–360 mg and 310–320 mg of magnesium, respectively.
Here are some foods that are naturally high in magnesium:
- Leafy green vegetables like spinach, kale, and Swiss chard
- Nuts and seeds, like almonds, cashews, peanuts, sesame seeds, and pumpkin seeds
- Whole grains, like brown rice, quinoa, oatmeal, and whole wheat bread
- Legumes, like beans, lentils, chickpeas, and peas
- Dairy products such as milk, yoghurt, and cheese
- Dark chocolate
- Bananas
- Avocado
Conclusion
Several factors, including gastrointestinal diseases, type 2 diabetes, excess alcohol consumption, and old age, can cause magnesium deficiency. The nutrient deficiency can in turn cause various health ailments, such as weakness, loss of appetite, muscle spasms, lack of sleep, headaches, constipation, and fatigue. In addition, it can affect the brain and increase your risk of neurological issues. Therefore, eating foods high in magnesium and resorting to supplements under the guidance of a doctor or a nutritionist can assist in mitigating the risk of magnesium deficiency.